MY online journal

8/7

20 mins intervals on elliptical


everything done with 60 second rest and light weight

flat bench                            4 x 15
lat pull to front                    4 x 15
upright row                         4 x 15
Squats (deep as possible)  4 x 12
calve raises                         4 x 15
bicep curls (machine)           4 x 15
Abs
4 x 15 hanging leg raises
4 x 25 crunches

Headed to a weekend vaction - not sure if I'll get to workout again until Monday

8/10

Monday morning  - weighing 180 lbs shorts and no shoes
(BF at 8.7% with electrical impedence)

Didn't have access to regular weight room
SO --- did what I could -- turned out okay

Bench machine            12 x 2 plates/side
                                    10 x 2 plates plus 25lbs
                                    8 x 3 plates
                                    6 x 3 plates plus 25 lbs
                                    5 x 4 plates/side
Incline press machine
                                    10 x 2 plates/side
                                    2 x 8 x 2 plates plus 25 lbs

pec deck      
                                    10 x 180
                                    10 x 192
                                    10 x 204
                                    10 x 216

close grip bench (Smith machine)
                                    2 x 10 x 135 lbs
                                    2 x 10 x 155 lbs

sitting chest press machine
                                    3 x 12 x 132 lbs

Abs
4 x 40 crunches (half w/twist)

8/11

Warm up on squats (15 x 95 drop bottom)

10 x 225
10 x 275
10 x 315


Leg press (narrow foot placement)

12 x 3 plates/side
10 x 4 plates
10 x 5 plates
8 x 6 plates/side

Leg Extensions
12 x 3 plates
10 x 4 plates
9 x 5 plates

Standing calves (machine)

2 x 15
2 x 12

Seated calves

4 x 12  (100 pounds)

Walking lunges

4 x 10 each leg - body weight

I intend to do abs tonight !!!  We'll see what I get done....

8/12

Lat pulls wide grip

10 x 144
8 x 168
6 x 192
6 x 216

Narrow grip pulldown

8 x 180
6 x 204
6 x 228

Seated row

12 x 120
12 x 140
10 x 140
8 x 180

Straight arm press down

2 x 10 x 60
2 x 10 x 70

Straight bar curl (cables)

10 x 84
10 x 105
10 x 125
8 x 132

Single arm cable curl

10 x 36 (each arm)
10 x 48
8 x 60

Abs

2 x 30 alternating sinlge leg V-up
2 x 30 crunches w/twist
reverse curl to hip thrust (don't know what else it's called)
3 x 15

8/13
 
Reverse neck press (seated)
12 x 95
10 x 135
8 x 155
10 x 135
 
Military press (machine)
10 x 35's each side
10 x 45's
8 x 45's and a 25 each side
8 x 45 and a 35 each side
 
Single arm cable lateral raise
4 x 8 x 32
 
35 pound plate front raise
3 x 15
 
Posterior delt on machine
4 x 10 x 144
 
BB shrugs
3 sets burnout at 135 pounds

Did some abs last night
 
crunches with twist
 3 x 30
 
reverse crunch into hip thrust (again, not sure what else it's called)
3 x 15
 
hanging leg raises
4 x 15
 
Not satisfied with abs yet - trying to drop to a lower BF%

8/14


Superset - circuit
(45 secs rest between each group)

Squats and standing calves
3 sets
12 squats - 15 standing calves

Leg extensions and leg curls
3 sets
12 leg extensions - 12 leg curls


Flat bench and wide grip seated pull
3 sets
12 bench - 12 pulls

Overhead alternating press and upright rows
3 sets
8 each arm alt OH - 12 upright

Curls and triceps ext
3 sets
12 curls - 12 extensions

Abs - hanging leg raises and decline sit ups
3 sets
12 hanging leg raises - 15 decline sit ups


Going to play basketball
 
NOPE - came back and did 30 minutes elliptical.

8/15

Early morning edition!?!

40 minutes elliptical -  2 minutes hard forward/2 minutes back easy - raised incline on every forward set

5 x 10 deadlifts w/225 - not sure why - just felt like it

I need some PT.....my lower back has been bothering me a little

8/16

dropped a couple pounds to 178 - 8.4% BF

Flat DB
15 x 40's warm up
12 x 70's
10 x 80
8 x 90
6 x 100's

Incline DB
12 x 60's
10 x 70's
8 x 80's

Flies (slight incline)
12 x 30's
10 x 40
10 x 45's
15 x 30's

Weighted dips
12 w/25lbs
10 w/35
10 w/45

Decline push ups (wide)
3 x 20

triceps press down
3 x 10

OH DB triceps ext
12 x 55lbs
2 x 12 x 60

8/17

20 min on stationary bike

Front lat pull (wide grip)
8 x 11 plates(not sure how much weight it is)
8 x 13 (not sure about weight - but a lot heavier than I am)
6 x 14
6 x 15 (the whole stack - had a hard time getting under the leg thingy?)

DB single arm row
8 x 100's each arm
8 x 115
8 x 125
6 x 135's each arm

Pull downs behind the head
3 x 8 (8 plates - again, not sure the weight)

straight arm press down
3 x 10 (5 plates)

BB curls
12 x 65
10 x 95
8 x 105

Alt DB curls
8 x 45 each arm
6 x 50
6 x 50

Single arm isolation curls
8 x 25 each arm
8 x 30


Headed to Six Flags to burn up in the heat!!!--- be back Wednesday

Seems like I've been on vacation a lot this summer -

8/18

Total blow off day!

Six flags was fun and HOT!!!

Gave up on the diet for the day - Panda Express (double entree dinner), Coldstone icecream, Boston Baked beans and candy coated peanuts (to stay awake on the trip back) along with one of those French Vanilla cappuccinos from a truck stop.  Bag of chips with my Subway sandwich. 

Oh well--------

8/19

Squats
12 x 135 warm up
10 x 225
8 x 275
8 x 315
6 x 365

Leg press
6 x 5 plates/side
6 x 6 plates
6 x 7 plates/side

Single leg press
3 x 10 each leg

Extensions
10 x 4 plates
3 sets 10 x 5 plates

Standing calves
4 x 15

Seated calves
4 x 15 (100 pounds)


Felt good - just a little tired from travel, so I quit ...... 

how old are you bryphil1?

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

8/20

Seated OH press
10 x 95
10 x 135
6 x 155
4 x 165

OH press machine
2 plates plus 10 each side
3 x 8

Sinlge arm lateral raise (cable)
2 sets 10 x 24
2 sets 8 x 36
1 set 10 x 24

Rear delt (cable)
3 x 10 x 24

BB Shrugs
4 x 12 x 225 (2 in front and 2 in back)
1 x 20 x225

Decline sit ups
4 x 30

Kneeling cable crunches
4 x 15 (second to last plate on stack)

13yroldweightlifta


how old are you bryphil1?

I knew this question would come - eventually.....
 
I'm 49 years old.  I teach Anatomy and Biomechanics (along with some other stuff) at a university.  I coached track for many years, including 12 years as a head coach at a university.  I finished my Ph.D. in Exercise Science and went to full time teaching (although I still volunteer as a coach).
 
Was there any particular reason you wanted to know?
 
And .. it pained me to let you know I'm not as young as I feel.

I was considering getting a high degree in Exercise Science. I don't know what to major in, but I want to be a teacher/coach.

B,
   Lookin' good, man!  Especially at 49.  I just turned 46, so this is very promising!  Nice lifts, too!  Your credentials will be a real asset around here.  Good workin' out!

8/21
 
30 minutes easy elliptical
 
20 minutes intervals (2 hard-2 easy)
 
4 x 40 crunches
5 x 15 hanging leg raises

Perrynaytor


I was considering getting a high degree in Exercise Science. I don't know what to major in, but I want to be a teacher/coach.

I got my undergrad degree in Natural Science with minors in biology, chemistry, physics (so I could teach those classes).  I got a M.Ed. in Kinesiology then my Ph.D. in Exercise Science.  I started out coaching in high school and then made the jump to college.  It takes so much time - recruiting, travel, practice etc...  you have to really love it to stay in it.  Even though I had a lot of success in coaching, I loved the teaching. 
If your university has a good Ex. Sci. program, that would be a great place to start.  An Exercise Science degree probably won't get you into coaching.  Exercise Science (at least at our school) is basically a pre-professional program.  Most out majors go to PT, OT, PA or med school.  A very few use the degree to be personal fitness trainers of some kind (at a club or strength training for a school).
 
8/22
 
I'll add today's workout later

8/22
 
20 minutes bike
 
superset 4 x 12

incline bench
upright row
pull ups

 
superset 3 x 12

cable bicep curls
tricep extension

 
superset 3 x 10 each leg

single leg press
lunges
and 3x 30 calve raises

 
10 minutes bike
 
 
Finish with ab rollouts
 
Poor quality phone camera pic - 179 pounds/8.7 BF with impedence/8.2 with calipers

8/23

Chest day

DB flat
12 x 60's
10 x 80's
8 x 90's
6 x 100's
5 x 110's (with spot help on the 5th - right arm's still weaker than left)


DB Incline press superset with DB incline flies
3 sets 12 x 55 press and 10 x 35 flies


2 sets burn out on flat bench machine
3 plates/side

2 sets burn out on incline machine (well almost burnout)
2 plates/side

8/24
 
Back and Biceps
 
24 minute elliptical - intervals
 
Wide lat pulls
8 x 180
8 x 192
6 x 228
6 x 240
 
Seated row machine (like T-bar)
8 x 2 plates/side
2 sets 6 x 2 plates plus 25lbs/side
 
Bent over row
8 x 135
8 x 155
8 x 175
 
Seated cable row
slow/controlled to chest
3 x 10
 
Straight bar cable curls
8 x 92
8 x 120
8 x 120
8 x 132
 
Single arm cable curls
10 x 24 each arm
8 x 36
8 x 48
6 x 60
 

B,
    Like I said before, lookin' good!  I know you said you want to sculpt, and think your upper/inner chest and delts need work.  I think the delts look pretty good, but shoulders can never be too big, imo.  It might be helpful next time you get the camera out to throw up a relaxed front and back shirtless.  It's somewhat difficult to determine chest thickness with arms outstretched.  Also some leg pics where we can see quad and ham development would be helpful.  I may have missed them, but what are some tape measurements?  Good workin' out!  :)

8/25
 
Shoulders and traps
 
Reverse neck press (seated)
12 x 95
8 x 135
8 x 145
6 x 155
 
Front plate raise (45 pounds)
3 x 10
 
DB lateral raise
10 x 25
3 sets 10 x 30
 
Bent over rear delt
4 sets 8 x 35
 
Arnold Press
2 sets 10 x 40
10 x 50
 
BB shrugs
12 x 225
10 x 275
10 x 315
10 x 335
8 x 365 
 

Bryphil,
   Now that's what I'm talkin' about!  Those pics I can work with!  Very nice.  I hope to have your build someday, hopefully soon.   Imo, we've got a similar build, but you've got bigger traps and somewhat bigger delts, so I'm jealous about those.  Relaxed back, quads, and hams when you get a chance.  Good workin' out!  :)

8/26

30 minutes elliptical
15 minutes bike

4 x 30 crunches

35 minutes shooting around basketball

8/27

Legs - morning lift (7:30)

Squats
12 x 135  (drop bottom warm up)
225 x 8
275 x 8
315 x 8

Leg press
10 x 4 plates/side
8 x 5 plates
8 x 6 plates
6 x 7 plates/side

SLDL
2 sets 10 x 135
2 sets 8 x 185

ran out of time - had to get to class

went back and shot baskets for 40 minutes - build up some vitamin D

8/28

30 minutes shooting baskets

30 minutes elliptical (hard intervals - I pushed myself today)
 
5 x 20 hanging leg raises
2 sets bridges (45 sec front, 30 sec each side)
 
I'm glad the week's over. 

8/29
 
180 pounds - 8.5% BF
 
Morning
40 minutes walking on treadmill
5 flat
5 at incline at 5
5 at incline at 8
rest at incline at 10
 
brought heart rate to mid 120's for 25 minutes - worked up a good sweat!
 
 
Afternoon
20 minutes of bike
 
5 sets 10 x 225 deadlift
 
5 sets 12 x ab rollouts
 
Abs are showing up a bit more--------

Nice!   Is that the "swimmer's build" everyone's talking about?  I can see chicks diggin' that!  Good workin' out!  :)